Mediterranean Diet Zesty Bean Salsa

Bursting with Mediterranean flavors, the Zesty Bean Salsa is a fresh, wholesome, and vibrant recipe that fits perfectly into a heart-healthy Mediterranean diet. This 15-minute, no-cook dish combines protein-packed black beans and garbanzo beans with juicy cherry tomatoes, crisp cucumber, sweet red bell pepper, and aromatic fresh herbs like parsley and mint. Tossed in a tangy dressing of extra virgin olive oil, lemon juice, red wine vinegar, and warm spices like cumin and smoked paprika, every bite delivers a zesty, refreshing kick. Perfect as a chilled dip with whole-grain pita chips, a topping for leafy greens, or an accompaniment to your favorite grilled dishes, this versatile and nutrient-dense salsa is a must-try for healthy eating enthusiasts.

Nutriscore Rating: 87/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 6

Ingredients

• 1 can (15 ounces), drained and rinsed canned black beans
• 1 can (15 ounces), drained and rinsed canned garbanzo beans (chickpeas)
• 1 cup, halved cherry tomatoes
• 1 large, diced cucumber
• 1 medium, diced red bell pepper
• 1 small, finely diced red onion
• 0.5 cup, finely chopped fresh parsley
• 0.25 cup, finely chopped fresh mint leaves
• 3 tablespoons extra virgin olive oil
• 2 tablespoons, freshly squeezed lemon juice
• 1 tablespoon red wine vinegar
• 2 cloves, minced garlic
• 0.5 teaspoon ground cumin
• 0.5 teaspoon smoked paprika
• 0.5 teaspoon sea salt
• 0.25 teaspoon, freshly ground black pepper

Directions

Step 1

Prepare the beans by draining and rinsing the canned black beans and garbanzo beans under cold water. Set aside to drain completely.

Step 2

In a large mixing bowl, combine the halved cherry tomatoes, diced cucumber, diced red bell pepper, and finely diced red onion.

Step 3

Add the drained beans to the bowl along with the chopped fresh parsley and mint leaves. Mix well to distribute evenly.

Step 4

In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, minced garlic, ground cumin, smoked paprika, salt, and black pepper to create the dressing.

Step 5

Pour the dressing over the bean and vegetable mixture. Toss gently but thoroughly to combine and ensure all ingredients are well-coated with the dressing.

Step 6

Cover the bowl and refrigerate for at least 20 minutes to allow the flavors to meld together.

Step 7

Serve the zesty bean salsa chilled or at room temperature. It can be enjoyed as a dip with whole-grain pita chips, as a topping for leafy greens, or as a side to grilled Mediterranean dishes.

Nutrition Facts

Serving size	(1821.8g)

Amount per serving	% Daily Value*
Calories	1545.8

Total Fat 52.7g	0%
Saturated Fat 7.7g	0%
Polyunsaturated Fat 0.9g
Cholesterol 0mg	0%
Sodium 3403.8mg	0%
Total Carbohydrate 218.7g	0%
Dietary Fiber 73.8g	0%
Total Sugars 35.9g
Protein 66.7g	0%

Vitamin D 0IU	0%
Calcium 696.5mg	0%
Iron 26.9mg	0%
Potassium 4677.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 29.4%

Protein: 16.5%

Carbs: 54.1%